F3 Knoxville

Tag: asylum-am

CMUESDAY

AO: asylum-am
Q: P3
PAX: Grandslam, Matlock (Bill Maddox), TRC/Crab legs, Snitch (Cory Beilharz ), TheWalrus, Farley, Sawdust
FNGs: None
COUNT: 8
WARMUP:

SSH
Cherry Pickers
Abe Vigotas
Run around the parking lot
Tempo Merkins
Tie Fighters
Runners Stretch
Up/Down Dog
Deep Squat

THE THANG:

Carry Coupons to the Rustic Pavilon

One Partner runs around the Circus, while other partner AMRAPS:

10 Blockies
10 Lawnmowers each side
10 Wood Choppers (5 each side)

3 rounds each

Mosey to Pavilon

One partner rifle carry’s around pavilon, while other partner chips away at:

100 Up and Over Merkins
100 Table Rows
100 CMU Big Bois
100 Thrusters

Switch every time partner returns from rifle carry.

MARY: Notta

ANNOUNCEMENTS:

We will be doing a 6am beatdown on Thanksgiving. The PM crew is doing a 9am workout as another option.

COT: Stick with our disciplines. The trend around us urges us to have instant gratification. True reward comes from putting in the work and being consistent in our practices over time.

Getting the Band Back Together

AO: asylum-am
Q: Sawdust , Matlock (Bill Maddox), Gibbler, Tropicana, bluebird, Coolio (Greg Fox)
PAX: Sawdust, Tropicana, Matlock (Bill Maddox), bluebird, Gibbler, Coolio (Greg Fox), Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 6
WARMUP: Tropicana planted the :shovelflag:

THE THANG: Rucked for 4.23 miles

MARY: No time for her.

ANNOUNCEMENTS: N/A

COT: Caught up with F3 Pluto ( Hugh Nystrom) as he reviewed this past week’s James Clear newsletter.

Spanksgiving

AO: asylum-am
Q: F3 Pluto ( Hugh Nystrom)
PAX: P3, Charmin (John Willis), Cat Gut (Mike Davis), Code Brown, Patty Melt (Parker Greene), Waffle House (Brady Greene), Cosmo 2, Sawdust, Tropicana, Pac-man, Matlock (Bill Maddox), Coolio (Greg Fox), Harley
FNGs: None
COUNT: 14
WARMUP: SSH x 20 …Coach Dunn stretches and wisdom …complaints about no new material

THE THANG: Run to rock pile and get a heavy rock ! Then run to bottom of baby Everest.

10 rock curls then run up hill – 5 burpees at top
Run back down

10 rock overhead press/thrusters then run up hill – 5 burpees at top of hill.

10 rock rows then run up hill- 5 burpees at top of hill.

10 rock squats then run up hill – 5 burpees at top of hill.

5 blockees with rock – then run up hill – 20 squats at top.

Go to picnic tables

10 dips , 5 picnic table pull ups the run around light pole In center of parking lot. RRx5

Go to cloud

10 decline merkins + 10 box jumps the run around pavilion. RRx5
MARY:
Nope

ANNOUNCEMENTS:
Discussion about workout time on thanksgiving day no decision made.

COT: please keep brother Coolio in your prayers as he’s having a medical procedure this week.

The Q shared James Clears newsletter from last Thursday. jamesclear.com/3-2-1/november-21-2024

CMUicides

AO: asylum-am
Q: Hands
PAX: Hands, Sawdust, TRC/Crab legs, Matlock (Bill Maddox), Snitch (Cory Beilharz ), Tropicana, P3
FNGs: None
COUNT: 7
WARMUP: SSH, froggy squats, high knees, butt kickers, Tie fighters, X-wings (2 reps), tempo Merkins, plank work

THE THANG: Carried our coupons over to the dragon’s tail. Did suicides using 5 stops at light poles going up the trail.
Round 1 – 10 goblet squats at the base, 10 jump squats at the light poles.
Round 2 – 10 curl/press; 10 Merkins
Round 3 – 10 swings; 10 Big Bois
Round 4 – 5 CMU man makers; 5 Lt. Dan’s

MARY: About 45 seconds of some balance work.

ANNOUNCEMENTS: Winter solstice hike probably Saturday December 21. Location TBA. Stay tuned.

COT: Stars come out in darkness and give other light and show the way. Be thankful for darkness and the opportunity to be someone’s star.

Hill of a Good Time

AO: asylum-am
Q: P3
PAX: Cinco (Scott McGuire), Cat Gut (Mike Davis), Waffle House (Brady Greene), F3 Pluto ( Hugh Nystrom), Double Wide, Rainbow, Pac-man, Newton
FNGs: None
COUNT: 9
WARMUP:
– 5 easy up-downs
– SSH
– Run around parking lot
– Cherry Pickers
– Abe Vigodas
– Tie Fighters
– Run around parking lot
– Tempo Merkins
– Tempo Squats
– Upward/Downward Dog
– Runners Stretch

THE THANG:

Bernie up baby Everest
7’s on hill by wall – Step-ups/up-downs
Path towards the road – Route 66 every other light post v-ups.
2X – Bear Crawl 50 paces up Everest, run the rest of the way.
At the Asylum steps, count off by threes.
1’s – stay and do AMRAP of Toe Merkins – 10 each direction
2’s – Run to overlook and do Man-makers
3’s – Run to bump 1’s

MARY: Notta

ANNOUNCEMENTS: Winter Solstice Hike in the works… more details to come.

COT:

Echo G-6’s bomb from Brolympics. You are nowhere by accident. God has placed you where and with the people in your life for a reason. We are called to be here and be around one another.